CrossFit Mile Zero – CrossFit

Upper Body Giant Set

4 Sets

6 Bench Press (2 second negative, aim to get heavier than week 3)

10 DB Lateral Raise

6 Arnold Press

Bench Press

Workout

Hello Beautiful, It’s Been a Long Time (AMRAP – Reps)

Compete (Rx+)

AMRAP 12

Buy In: 1000m Row

1-2-3-4-5-6… Ring Muscle Up

2-4-6-8-10-12… Hand Release Push Ups

3-6-9-12-15-18… Tuck Ups

Performance (Rx)

AMRAP 12

Buy In: 1000m Row or 2000m Bike

1-2-3-4-5-6… Burpee Pull Up

2-4-6-8-10-12… Hand Release Push Ups

3-6-9-12-15-18… Tuck Ups

Fitness

AMRAP 12

Buy In: 500m Row or 1000m Bike

1-2-3-4-5-6… Burpee Jumping Pull Up

2-4-6-8-10-12… Knee Push Ups

3-6-9-12-15-18… Abmat Situps

Goal: Finish the round of 5/10/15

Score is Total Reps.
Score:

4/8/12: 60

5/10/15: 90

6/12/18: 126

7/14/21: 168